Overload to Underload – Right Concept, Wrong Approach
January 14, 2009
Using the overload to underload approach to train the pitchers body and central nervous system to increase arm speed is the right concept but the wrong approach when using weighted balls. The problem with using weighted balls is that it sacrifices the arm to teach the body how to move weight more quickly. To understand how backwards this weighted ball approach is we must first look at what role the arm plays in the pitching delivery.
The Role of the Arm in the Pitching Delivery
The role of the arm is to get into position to allow for the transfer of energy from the lower kinetic chain into the upper kinetic chain. Once this energy has coiled the shoulder during external rotation the arm’s role is to deliver the pitch to its desired location. Never does the arm work to generate velocity except for using the elastic properties of the arm muscles when coiling during the energy transfer. To better understand the sequence of events through the entire kinetic chain, which leads to the top velocity of the pitcher, you need to learn the revolutionary approach to pitching velocity called 3X Pitching. 3X Pitching proves that to increase the coil of the shoulder during external rotation the pitcher must first increase linear stride power and then transfer that power into core torque at front foot strike.
Why Weightballs are a Waste of Time for Pitchers?
Based on the understanding of how velocity is generated through the entire kinetic chain of the body stated above and also in the 3X Pitching approach, you can see that training with weighted balls using an overload to underload approach is a waste of time because it does not work with power pitching mechanics. Yes, this weighted balls approach may increase arm strength, using the weights, and may increase some arm speed, through training the central nervous system to rotate the arm faster, but the final result will be much less effective than taking a total body approach to velocity like with the 3X Pitching Velocity program.
I used the Overload Underload weighted balls throwing program for years when Dick Mill’s once preached it back in the 90′s. He now credits it to causing injury. It happened that I was using this program the year I torn my rotator cuff. I am not saying that this program was the reason for my tear but it did speed up the process of the injury. My problem was I had bad mechanics. I was an all arm pitcher and when I used this program it made everything even worse. The overloading with the weighted balls put more wear and tear on my cuff and in the end, even if I had added a few mph, it wouldn’t have been worth the extra wear and tear that came with it.
If you are looking to use weighted balls to increase velocity, I really believe that you are looking for the easy answer here. Increasing velocity is developing power pitching mechanics and also developing yourself into a power pitcher. The 3X Pitching Velocity program gives you all of this with a revolutionary approach to pitching velocity. This approach uses the famous 3X Velocity System throwing program to develop the 3X mechanics and the famous Fusion system which is the strength and conditioning program to develop you into an elite power pitcher.So, stop looking for the easy way out and get serious with a serious velocity program like 3X!
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Written by Brent Pourciau · Filed Under Pitching Articles
Tagged: beginner, coach, deliveries, dick, doe, football, forearm, generations, illusion, injury, leg muscles, legs, mechanics, muscles, pitch, pitcher, pitchers, pitches, pitching, program, rotator cuff, s, speed, strength, stronger, target, throwing, training, Velocity, wear and tear, weight, weighted balls
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11 Responses to “Overload to Underload – Right Concept, Wrong Approach”
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I respect your opinions but it seems that is strictly what this article is – an opinion. I applaud your energy and attitude about helping others in this misinformed baseball world, but please show us what research has led you to your conclusions.
The weighted ball program you show in the picture is indeed a terrible program. You are only supossed to throw 20% of the orignal weight of a baseball – less or more. Basically meaning a 20% of a 5oz. ball is 1 oz. Consequently only work with a 4 oz ball and a 6oz balls during weight trainig. VDP (velocity development program) has an excellent SAFE weighted ball program. Google it.
Anything more than 6oz and less than 4 oz you are putting major stress on your shoulder capsule and can lead to serious injury (see: the author of this article).
"The underloading with the lighter ball gave me the illusion that I was throwing harder but it really is only an illusion. Just like the illusions of throwing harder when you move from throwing 300 feet to 60 feet."
Really? That is not why underloaded balls are used. Underloaded balls are used to train the tiny fast twitch muscles in your arm. Strengthening them does not directly make you throw harder. Instead, by strengthening your fast twitch micro-muscles your arm trusts itself to be thrown harder. Your brain will only accelerate your arm as fast as it knows it can decellerate it. AKA Your brain will only allow your arm to go as fast as it knows it can slow it down after you let go of the ball.
I've enjoyed your articles including long distance running, poor posture and scap loading. But please, before you advise uninformed kids to eliminate very beneficial weighted ball training (IF DONE WITH PROPER MECHANICS) please do research, talk to people. And read about the NPA (National pitching association), backed by Tom House a doctor with 40 years in baseball and has taught thousands of kids and hall of famers (Nolan Ryan, Greg Maddux, Randy Johnson, etc etc).
Let me know what you think…
Seth,
Thanks for the response to my article. I posted your email with my response on the forums so others can learn from this discussion.
http://discusspitching.com/viewtopic.php?f=29&t=9…
On the topic of the NPA o/u throwing protocol, I do incorporate these teaching methodologies in accordance to a strict adherence to proper throwing mechanics, appropriate age levels, and lastly in conjunction with a functional strength workout for the core, legs, and decelerating muscle groups. Our Velocity Development Camp runs a length of 7-8 weeks long, and has seen no less than an average of 4.2 mph increase in velocity. What has been more impressive is that our students are retaining their top velocities beginning the following season. It is not a magic bullet however. A marriage of all of the above mentioned components with proper nutrition and hydration practices will allow pitchers the greatest chance at reaching their genetic ceilings.
Your comment sounds too much like a guarantee on a diet pill.
“If you take our diet pills everyday, while eating a balanced diet and exercising 4-5 times a week for at least an hour each time, you will loss 5-10 pounds in a month!â€Â
You are rationalizing a program that has more hype than positive results. I agree with everything you say you do along with the u/o throwing program. I just believe the u/o throwing program will cause more harm than good.
Brent,
Hype is placed on this program by misinformed coaches who have the audacity to use this as a sole method of gaining velocity. It is used as one component of my program. Maybe in 10 years we'll have more data and be able to definitively prove either positively or negatively what the program holds. As for now, I have quantified results from injury-free pitchers that utilized the program, and I believe the o/u played at least a small part of their successes. Keep up the good work on your website.
Hey coach Brent, I was just checking out your website. I think it has some pretty interesting thing.
Thanks,
Rick Ragan
ASMI says overload and under load works….and your still not for it?
Michael, actually this is a quote from ASMI's Dr. Glenn Feisig on this topic:
"The bottom line is that the research seems to point to using underweight and overweight balls that are only slightly lighter or slightly heavier than the normal ball. Specifically for baseball, stay between 4 oz and 6 oz balls. (A standard baseball is 5 oz.)
If you want to use a significantly heavier or lighter ball, you will not be using proper baseball pitching mechanics. Therefore, ASMI's recommendation is to avoid these type of balls in-season, as you may mess up your pitching mechanics. Using very light or very heavy balls out of season may have benefit, as you can develop general athleticism and fitness."
I believe that the more ASMI studies this approach the more they will not advise it. This is why I stand with my opinion on overweight to underweight ball training.
no no, I never meant to use heavier balls than 20% rule. I ordered a 4oz and a 6oz all I will use besides a football
I promise you using these drills alone will not help you reach your velocity goals. You need a program that trains and coaches all facets of the power pitcher. For example: mechanics, nutrition, strength and conditioning, anaerobic training, etc…
I know that, just like adding a supplement to a stack, its just a staple that will help.